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Our Blog

BeachFit Week of WODs 12.5.15

By cfpalmbeach | In Blog Posts | on December 3, 2016
Monday 12.5.16
**2 Sets: rest 90 seconds**
AMRAP 10
24 Air Squats
12 Push ups
24 Walking Lunges
12 DB Thrusters
24 Knees to elbow
Run 400m (s:250m)

—–—–—–—–—–—–—–—–—–—–
Tuesday 12.6.16
EMOM 25
Min 1: Wall Ball shots x 40 seconds
Min 2: KB SDLHP x 40 seconds
Min 3: Box Jumps x 40 seconds
Min 4: Alternating DB Push Press x 40 seconds 
Min 5: Row for cals x 40 sec

—–—–—–—–—–—–—–—–—–—–
Wednesday 12.7.16
For time
100 Jump ropes
10 Jumping Pull ups
10 RKBS
90 Jump ropes
9 Jumping Pull ups
9 RKBS
80 Jump ropes
8 Jumping Pull ups
8 RKBS
70 Jump ropes
7 Jumping Pull ups
7 RKBS
60 Jump ropes
6 Jumping Pull ups
6 RKBS
50 Jump ropes
5 Jumping Pull ups
5 RKBS
40 Jump ropes
4 Jumping Pull ups
4 RKBS
30 Jump ropes
3 Jumping Pull ups
3 RKBS
20 Jump Ropes
2 Jumping Pull ups
2 RKBS

—–—–—–—–—–—–—–—–—–—–
Thursday 12.8.16
Run 1000m [6 min time cap]
-rest 2 minutes-
Run 800m [5 min time cap]
-rest 2 minute-
Run 600m [4 min time cap]
-rest 2 minutes-
Run 400m [3 min time cap]
-rest 2 minutes-
Run 200m
+
CORE WOD 15 min

—–—–—–—–—–—–—–—–—–—–
Friday 12.9.16
AMRAP 10
3-6-9-12-15-18…etc
Goblet Squats
Burpees

-rest 2 minutes-

AMRAP 10
20 Ball Slams
10 Cal AB or 20 jump squats or 4 suicide sprints (down and backs)

—–—–—–—–—–—–—–—–—–—–
Saturday 12.10.16
**Teams of 2**
For time:
200m Farmers Carry
150 Cal Row
100 Air Squat
50 Ring Push ups
25m Sled Sprint (each)

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